Crossfit Lillington – Mayhem Affiliate – At Home
Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
3-4 Rounds
5 Scap Pull Ups
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Knee Push Ups
5 Inchworm
Athletes Notes
Scap Pull Ups
Banded Pull Aparts
Bodyweight Renegade Row
Knee Push Up
Inchworm
Pulling Strength (4 Rounds for reps)
Strict Pull Up option
Max reps w/ 3 sec hold at the top
-rest 3:00-
Max reps w/ 2 sec hold at the top
-rest 3:00-
Max reps w/ 1 sec hold at the top
-rest 3:00-
Max reps w/ no extra hold
No Pull Up option
Dumbbell (2×50/35) or Backpack Bent Over Row
Max reps w/ 3 sec hold at the top
-rest 3:00-
Max reps w/ 2 sec hold at the top
-rest 3:00-
Max reps w/ 1 sec hold at the top
-rest 3:00-
Max reps w/ no extra hold
Athletes Notes
Demo Videos
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow
Max set Strict Pull Ups with 3 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with 2 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with 1 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with no hold
Scaling
Substitute Banded Strict Pull Ups or perform No Pull Up option with 2×35/20 Dumbbells
Golden State Warriors (3 Rounds for reps)
Tabata Push Ups
-rest 2:00-
Tabata Burpees
-rest 2:00-
Tabata No Push Up Burpee
*Each tabata is 8 sets of :20 work + :10 rest (total of 4:00 per tabata)
Athletes Notes
Demo Videos
Push Ups
Burpee
No Push Up Burpee
Flow
For max reps
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
-rest 2:00-
For max reps
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
-rest 2:00-
For max reps
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
Scaling
Tabata Elevated Push Up
-rest 2:00-
Tabata Burpees (can step back/step up)
-rest 2:00-
Tabata No Push Up Burpee